So I've been seeing some threads floating around lately about muscle fiber types and how you should train to your strengths and how slow twitch muscles need to be exercised for long periods of time in order for them to adapt and grow.
But does this apply at all to weightlifting?
I want to see how much muscle I can put on(I don't run anymore), and my muscle fiber is almost all slow twitch. So should I train to my strengths? Should I train my slow twitch muscles with super high reps?
And I am aware that every single weightlifting book says to lift heavy to get big, but those books were written for people who have more than 5% fast twitch muscle fibers.
lift heavy, lift often, lift to failure.
how many big guys do you see using 3lb dumbbells cranking out 100 reps? the answer is ZERO.
Do you honestly think that applying a stimulus for efficiency (high rep, endurance training) will cause your muscle fibers to adapt by growing larger? Did running make your legs huge?
slow twitch bodybuilder wrote:
So I've been seeing some threads floating around lately about muscle fiber types and how you should train to your strengths and how slow twitch muscles need to be exercised for long periods of time in order for them to adapt and grow.
But does this apply at all to weightlifting?
I want to see how much muscle I can put on(I don't run anymore), and my muscle fiber is almost all slow twitch. So should I train to my strengths? Should I train my slow twitch muscles with super high reps?
The following should be a good rule of thumb.
Determine your 1RM for any *exercise* you do.
Do MOST of your working sets with @80% of that 1RM.
Do almost all of the other working sets between 75% and 85% of said 1RM.
Depending on the exercise, the reps may vary from as low as 4 to as high as 20+.
Note, btw, that the operative word is "exercise," not body part.
And "1RM" stands for....?????
1 rep max
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